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So... you’ve never been to a gym or fitness facility before? Everyone has a first time, but if you know what to expect ahead of time, you’ll be that much more comfortable when you arrive.
 What do I take with me? What’s gym etiquette, or the unwritten “rules”? What should I wear? When it’s busy, can I share equipment? These are some of the typical questions that a new member might ask.
For starters, Valley Fitness Centre is a very friendly, no-attitude environment. You’ll be greeted by smiling staff, and members of all ages and fitness abilities working out side by side. Your experience in the Centre can be as solitary or as social as you like.
At the end of this article, you’ll find:
- a complete “shopping” list of suggested (and optional) items for your gym bag.
- a link to a glossary of fitness terms.
When you first arrive at VFC to work out, enter through the main doors, and turn left to the “shoe removal zone”. (You’ll need to bring a separate pair of shoes that are for indoor use only—it helps keep our facility clean and safe). Put on your workout shoes, and sign in at the front desk. If you’re already changed, you’re all set to workout. If not, head for the change rooms to the right of the front desk.
 The change room has lockers and shower facilities. Please bring a lock for the lockers. Lockers are not assigned, so find one that’s available, and it’s all yours. When you’re done for the day, remove the lock, and bring it with you next time. Lockers are not for overnight use.
What to wear? Wear clean, comfortable clothes. Most people wear a t-shirt and shorts; some are more comfortable in track pants or spandex. Wear what you feel comfortable in, but bear in mind that pants and a sweatshirt may be too much once you get working out, and you want to be careful to not overheat.
What else to bring for working out? Please bring a towel to wipe off equipment after you use it (a hand towel is fine). You may also want to bring:
- A water bottle to keep you hydrated during your workout (there is a complimentary water dispenser at VFC, but you need to bring your own cup or bottle). If you prefer bottled water, it is available at VFC.
- For strength training: a watch to time your rest breaks, weight training gloves, and a pen and paper to record your progress from one workout to the next. If you are just starting out, you will not need a weight lifting belt.
- For cardio training: some members find a heart rate monitor (HRM) beneficial. You may want to invest in one, especially if you’re worried about over-training. There is a television in the cardio area which usually plays either news or music videos (you can watch and listen to whatever everyone agrees on). If you would rather listen to your own music, you can bring your own music player and headphones.
- For pilates and yoga: everything you need will be provided by VFC.
What else should I put in my gym bag?
If you want to use the shower facilities at VFC, please bring a towel, and any shower/personal toiletries that you will need. Liquid soap (“body wash”) is a great invention, because it is more portable and less messy than bar soap.
The “rules”
“Working in”. If the gym’s busy and you need to use a piece of strength training equipment that another member is using, it’s perfectly fine to ask, “Do you mind if I work in?”. This means that you’ll use the equipment during his or her rest break, in between sets. (You should never interrupt someone while he or she is working out—wait until a rest break). If you work in, you should: return the equipment to the weight and other settings the other member was using, and wipe it down. If you need to use the equipment for an unusually long period of time (such as for extra repetitions or strength testing), please wait until the other member has completed all of his or her sets.
When you are using a piece of equipment, you should get off the equipment in between your sets, or be alert for another member who might want to work in with you.
 Weight plates and benches. When you are done with equipment, return all weights to their racks, and move benches back into the centre of the workout area.
Cardio equipment. Before using cardio equipment, such as treadmills, cycles or elliptical trainers, please check the sign-up board on the cardio area wall to make sure that the equipment is not reserved. If you want to reserve the equipment, just put your name and the time on the board. If another member is using the equipment during your reserved time, it’s fine to let them know that you’ve signed up for that time slot. There is a 30-minute maximum time limit on cardio equipment if someone is waiting to use it.
How to use equipment. If you have any questions about using cardio or strength training equipment, feel free to ask any VFC staff member. Even better, you should attend a weight room orientation (free for members), or consider hiring a personal trainer to set up a customized program for you, and explain how to operate the equipment safely, and in the most beneficial way.
Using equipment. Be careful when lowering weights to not drop them. It’s distracting to other members, and can damage the equipment.
Questions or concerns?
The staff and management of VFC want you to be comfortable here, and to keep coming back. If you have any concerns or questions, please stop by the front desk and let us know.
A complete list of items we recommend for your gym bag, including many optional items:
- Backpack or gym bag
- Shoes and socks (you will need an extra pair of “indoor only” shoes)
- Water bottle
- Key or combination lock
- Clean workout wear, such as shorts and a t-shirt
- Weight lifting gloves
- Pen and paper
- Heart rate monitor
- Headphones and music
- Hand towel
- Bath towel
- Soap, shampoo, toiletries.
Glossary of health and fitness terminology.
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